5 Ways to Increase Your HDL (aka: Good Cholesterol)

 Cholesterol is often seen as a villain when it comes to heart health. However, not all cholesterol is bad. Higher levels of high-density lipoprotein (HDL) cholesterol, aka good cholesterol, benefit your heart. 

Our internist, Dr. Samuel Fink, wants to explain the difference between good and bad cholesterol and how to raise your HDL levels.

Cholesterol: Good vs. bad

Cholesterol is a waxy fat produced in the liver to help make cells, vitamins, and hormones. To move through your bloodstream, cholesterol attaches itself to a lipoprotein. There are several types of lipoproteins, each with a different role in cholesterol movement. 

We most often look at low-density lipoprotein (LDL) and high-density lipoprotein (HDL) when evaluating cholesterol and heart health. 

LDL cholesterol 

LDL cholesterol is known as bad cholesterol. This lipoprotein moves cholesterol from the liver to the rest of your body, making up most of the total cholesterol. Though it has a role in supporting health, having too much LDL cholesterol in the blood is bad. 

The excess LDL cholesterol sticks to blood vessel walls, narrowing or blocking blood flow, increasing the risk of health problems like coronary artery disease (narrowing or blockages in the main arteries of the heart), heart attack, and stroke.

HDL cholesterol

HDL cholesterol is known as good cholesterol. This lipoprotein picks up the excess cholesterol in the blood and carries it to the liver, where it’s broken down or removed. 

Having higher HDL cholesterol levels helps lower LDL cholesterol, potentially reducing your risk of heart disease and stroke. 

How to increase your HDL

You can increase your HDL levels with lifestyle changes. These changes may also help lower LDL levels. 

Ways to increase HDL include:

1. Moving more 

Exercise is one of the most effective ways to increase HDL and lower LDL cholesterol. Aim for 30-60 minutes of moderate-intensity physical activity (e.g., a brisk walk) five days a week. 

However, some exercises are better than none. If you can’t do 30 minutes, start with 10 minutes.

2. Maintaining a healthy weight

Your weight may also affect your cholesterol numbers. The American Heart Association (AHA) says if you’re overweight or obese, losing as little as 5% of your weight can improve your cholesterol and lower your risk of heart disease. 

3. Upgrading your plate

Research suggests that eating more monounsaturated fats (olive oil), polyunsaturated fats (omega-3s in fatty fish), and antioxidant-rich foods (fruits, vegetables, and whole grains) may help your HDL work better. 

Improve your good cholesterol by cooking with olive oil, adding salmon and tuna to your weekly meal plan, and incorporating more colorful fruits and vegetables into your meals. 

4. Ending your smoking habit

Smoking cigarettes or vaping lowers HDL cholesterol levels. It also increases the risk of high blood pressure, lung disease, and diabetes. If you smoke, it’s time to quit.

5. Getting the right amount of sleep

Getting too little or too much sleep may lower your HDL cholesterol, according to some studies. Aiming for the recommended 7-9 hours of sleep a night may help keep your good cholesterol numbers in a healthy range. 

Knowing your numbers

You can’t feel high cholesterol, so the only way to know if your good cholesterol levels are good is a lipid profile test. You should get your cholesterol checked at least every five years, more often if you have a personal or family history of high cholesterol.

If you have concerns about your cholesterol or want to learn more about raising your good cholesterol levels, we can help. Call our Tarzana, California, office today or request an appointment online.